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Fitness is for everyone 👏⁣⁣ ⁣⁣ It doesn’t matter your size ✅ ⁣⁣ ⁣⁣ It doesn’t matter how much you can lift ✅⁣⁣ ⁣⁣ The only thing that matters is you showing up and trying 💯 ⁣⁣ ⁣⁣ I gained 50 pounds during my pregnancy and I’m slowly working to get it off. My fitness level is not what it used to be, but I’m showing up and doing what I can 🙌. I won’t lie, sometimes I do get discouraged. But I remind myself that I have to start somewhere to get to where I want to be 🥳. Just because I take more breaks, use lighter weights, and modify exercises doesn’t mean I’m weak. And the same goes for anyone else that’s doing their best at their own fitness level 😚. ⁣⁣ ⁣⁣ ⁣⁣ 1️⃣ Mountain Climbers x40 ⁣ 2️⃣ Bent Leg Jack Knife x10 (I used 15lb) ⁣ 3️⃣ Lifted Sit Ups x16 (8 each side) ⁣ 4️⃣ Squat Thruster x15 (I used 15lb) ⁣ 5️⃣ Ab Bikes x30 ⁣ 6️⃣ Burpee x10 ⁣ 7️⃣ Jump Rope x70 ⁣ ⁣ 🗣 Repeat twice ⁣ ⁣⁣⁣ #sweat #bbg #bbgcommunity #bbgmoms #bbgmums #bbgprogress #bbgbeginner #sweatchallenge #kaylaitsines #kaylaitsinesbbg #bbggirls #bbggirl #postpartumbody #postpartumjourney #postpartum #exercise #workout #homeworkouts⁣ #postpardumfitness #weightlosscommunity #weightlosssupport #losingweight #healthylifestyle #newmom #plussizefitness
When performing the barbell squat (particularly with heavier/near maximal loads) you want to try and maintain a fairly vertical bar path throughout the movement. ‼️I specify ‘heavier/near maximal loads’ because there is likely to be a degree of forward movement when moving lighter loads - hips shift backwards so the bar moves forwards slightly as counterbalance. But this shouldn’t be excessive. Ideally this vertical path should travel through the mid-foot, as this ensures the weight is distributed evenly across the whole of the foot - resulting in the most balanced and stable position, which means a greater potential to generate and transfer force during the movement. When the bar path shifts forwards or backwards (away from this vertical line), this puts you slightly off-balance, which means your body has to work alot harder in order to return the bar back to a more balanced position, which could result in alot of wasted energy. A good way to help distribute the weight evenly across your whole foot is to imagine your foot as a tripod - the 3 points of contact being your heel, the ball of your foot and the base of your pinky toe - distribute the weight evenly across these 3 points. But like most things, there is some wiggle room - you don’t have to become completely obsessed with keeping your bar path as straight as physically possible. If your bar path shifts forwards slightly it’s probably fine. Just try and avoid any excessive horizontal movement. Also - please be aware if you have limited ankle mobility or long femurs relative to your torso - a greater degree of forward torso lean would be required in order to keep the bar path centered over your midfoot compared to my squat example above (I have great ankle dorsiflexion ROM!) - please refer to my 5th latest post ‘How Should You Squat’ for more on why everyones squat looks slightly different. Credit @amandasykesfit